What sets the alpha bodybuilder from the rest of the pack? Leg development. Most people hate leg workouts. Let’s face the facts, leg workouts are hard and painful. However, to reach your bodybuilding potential you must learn not to dread leg days. In fact, it is best to revel in the idea of the upcoming pain and soreness that accompanies a tough leg workout. So get in the right mindset, even if it might seem a little insane. This article will focus on the quadriceps. If you didn’t know, your quadriceps are the muscles on the front of the thigh. A quick glance at the picture of a professional bodybuilder compared to the average person will illustrate what exactly that muscle on the front of the thigh has a potential of looking like. Which do yours look like? If you’re like 99% of people then most likely the latter. However, the following routine will help to change that. Keep in mind that this routine is a little on the crazy side and may be broken down into only working on legs twice a weak, but for those looking to severely boost their quads this will be effective.
The Monster Quads Routine
Monday
| Barbell Squat | 4-6 reps, 3 sets, ‘heavy’ weight |
| Leg Extension | The ‘Eliminator’ |
| Leg Press | Until failure, 2 sets, ‘medium’ weight |
The eliminator is a great way to set your legs on fire. Start with a weight on the leg extension machine that you can do ten repetitions. Immediately after your tenth repetition lower the weight by one plate and do nine repetitions. Then, lower the weight by another plate and do eight repetitions. Do this until you get down to one repetition.
Don’t forget to stretch out before and after working out every time.
Tuesday
Rest and stretch out.
Wednesday (optional)
| Box Squat | 4-6 reps, 2 sets, ‘heavy’ weight |
| Hack Squat | 4-6 reps, 2 sets, ‘heavy’ weight |
| Leg Press | 4-6 reps, 2 sets, ‘heavy’ weight |
If you feel up to it then perform this leg workout on Wednesday. However, if you’re still sore from Monday then it’s better to rest some before working out again. If you’re too sore the workout won’t be effective, you’ll lift lower weight, and be at a higher risk for injury (i.e. there’s no point). If you choose not to lift on Wednesday then stretch out.
Thursday
Rest and stretch out. If you lifted on Wednesday you’ll be sore, if you didn’t you should be feeling pretty good. No worries, we will change that tomorrow.
Friday
| Barbell Squat | 8-10 reps, 3 sets, ‘medium’ weight |
| Leg Extension | 4-6 reps, 2 sets, ‘heavy’ weight |
| Hack Squat | 6-8 reps, 2 sets, ‘medium’ weight |
| Leg Press | 8-10 reps, 2 sets ‘medium’ weight |
| Lunges | 8-10 reps, 2 sets ‘medium’ weight |
| * may substitute with Box if you didn’t lift on Wednesday | |
After this workout go home and drink aprotein shake, or two. If you don’t feel like you’ve had a good workout then you’ve either chosen extremely low weights to use or are in for a surprise tomorrow morning.
Saturday & Sunday
Relax and rest up for Monday. Enjoy that rubbery feeling in your legs when you attempt to climb steps.
Final Comments
Obviously this isn’t a year-round workout. This routine is meant to be used for a month on ‘leg’ days. However, after following the above routine for a month you may find yourself enjoying leg workouts and adding in a similar routine to your workout. As always try to perform all exercises with proper form. Due to the exhaustive nature of these workouts it would be helpful to have a spotter nearby because if you do these with the proper weight you will be very near to failure at the end.